Raise your FTP over sixteen structured weeks with this threshold focused season builder for riders training 7 to 8 hours a week. Progressive time at threshold, from sweet spot blocks into 2x20, over unders, surged threshold and long rides that grow week on week lifts the power you can hold for the hour that matters. Every ride is Zwift and indoor trainer compatible with power targets in percent of FTP, so it scales precisely to you.

WHO IT IS FOR. Cyclists who want a higher FTP and more sustainable power across a full base to peak season, from committed beginners with a structured base to experienced riders chasing a new threshold number. You need around 7 to 8 hours a week and a smart trainer or power meter.

HOW IT PROGRESSES. Two base blocks build sweet spot and early threshold endurance, a build block adds over unders and 4x8 to 4x10 threshold intervals, a peak block extends threshold to 4x12 and forty to fifty minute durations with attack and hold work, and a taper sharpens you for the retest. Recovery weeks land at weeks four, eight and twelve.

WHAT MAKES IT DIFFERENT. Every single ride carries a six part description and a verified academic reference matched to what it trains, more than fifty distinct papers across the plan. The work is genuinely varied, no two quality sessions the same, with ladders, pyramids, over unders, surged threshold and attack and hold structures. An FTP test on day one and the final day measures your gain precisely.

WHAT TO EXPECT EACH WEEK. A rest day, two threshold quality sessions, undulating endurance support, a recovery spin and a long ride with quality folded into fatigue for durability. Weekly notes summarise the theme, hours and key sessions, and the whole plan calibrates to your FTP so the targets are always yours.